Have you tried to lose weight by cutting down the amount of food you eat? Do you still feel hungry and not satisfied after eating? Or have you avoided trying to lose weight because you’re afraid of feeling hungry all the time? If so, you are not alone. Many people throw in the towel on weight loss because they feel deprived and hungry when they eat less. Here are a few tips to help you:
Change the mindset: Focus on eating healthy, not eating less. Research shows that people get full by the type of food they eat, not the number of calories they take in.
Add vegetables in every meal: Vegetables are rich in fiber, which helps fill you up. Plus, when you’re eating more low-calorie vegetables, there’s less space for eating higher-calorie, less-healthy foods. You may think you don’t like vegetables, but maybe you just haven’t tried the right preparation.
Read labels: When you buy packaged foods, compare nutrition information on package labels and select products with the lowest amounts of sodium, added sugars, saturated fat and trans fat, and no partially hydrogenated oils. It is a great practice to intentionally choose foods which are healthy for your body.
Include energy dense foods in your meals: Add foods like salmon, lean meats, nuts, beans, yogurt etc. to increase the nutritional quality of the meals. These foods are filling and will keep you fuller for a longer time.
Try healthy preparation: How you prepare your food is as important as what food you eat. To be able to cut calories without eating less and feeling hungry, you need to replace some higher calorie foods with foods that are lower in calories and fat which will fill you up. In general, this means foods with lots of water and fiber in them.
Drink water: While not officially a food, drinking water can help you maintain your weight. People usually snack/eat at odd times because they mistake thirst for hunger. Water will fill you up and prevent you from eating more than you actually need. Another benefit is that when you are well-hydrated, you will feel better and have more energy.
Maintaining a healthy weight is important for our overall well-being. It also helps us avoid chronic illnesses and provides a better standard of living.